Tag Archives: FODMAP

Post navigation

Wouldn’t it be great to go to the grocery store and see food labeled as low FODMAP? Can you image the time (and frustration) it would save you? I am flashing back to day 2 of my low FODMAP elimination diet when I was in the grocery store. I had just read the ingredient label of (what felt like) the 1,000th product and realized how many foods I couldn’t eat. Frustrated and tired from spending 3 hours in the grocery store, I crumpled to the ground and started crying right in the aisle. I was inconsolable… my poor husband!

I think to how that grocery store meltdown could have been avoided if there were foods labeled as “low FODMAP.” Gluten free labeled products have (thankfully) exploded onto the shelves in recent years and it would be great to see that trend with low FODMAP products. It would make getting started on the FODMAP diet so much easier for those with digestive issues.

Enter the new Be Nice Low FODMAP Protein Bar….

It’s the first product to be labeled as “low FODMAP,” not to mention it’s all natural, gluten free, soy free, corn free and dairy free. Sounds nice and safe, right? But, does it taste like cardboard? No!

I was lucky enough to get a sample of this new bar, and I’ll be honest, I had pretty low expectations. (I’ve tried enough gluten free products!) Shockingly, I was pretty impressed. First of all, it’s a peanut butter based bar with dairy free chocolate. Yes, chocolate! It’s tasty and filling. I had a small square sample, which was the ideal snack. The full sized bars will be over 200 calories, which could easily be two separate snacks in my world.

What I am most excited about is the beginning of low FODMAP labeling. As part of the this product’s Kickstarter campaign, they want to develop additional products with the low FODMAP label, which would strongly reduce grocery store meltdowns! As a long-time advocate of the low FODMAP diet, this would be a huge accomplishment to help those suffering from digestive issues, like myself.

I’m not affiliated with this promotion in any way, shape or form. They sent me a product to try for free and if I liked it, I would write about it. So, here I am. I am excited to promote this product as a trailblazer in low FODMAP labeling. I know it will lead to more happy people that can manage their IBS symptoms more easily. I would have killed for this product 2 years ago! If you want more information, here’s the Nice Protein Bar Website and if you want to back this project, here’s the Nice Protein Bar Kickstarter Campaign.

I grew up on macaroni and cheese. Not the homemade kind, but Kraft Mac & Cheese with the neon orange powdered cheese sauce that contain a laundry list of scary, high FODMAP ingredients. Even though I know how terrible it is for me, it’s hard not to crave it at times.

Ever since I went gluten free years ago, I have had this go-to version of gluten free “macaroni” and cheese. I finger quote “macaroni” simply because I have never used actual macaroni noodles, but that really doesn’t matter. I had to make a few tweaks to the recipe when I started on the low FODMAP diet, but it’s still just as good!

While the pasta is cooking, heat Milk in a small saucepan set over medium heat.

Add Butter to the warm Milk.

Once the Butter is melted, remove from heat and stir in the Gluten Free Flour, Salt and Pepper to the mixture.

Once mixed, stir in the Cheese.

When Pasta is finished cooking, drain (do not rinse in cold water).

Combine the Pasta and Cheese mixture.

Enjoy!

Makes 2 servings.

Notes:

You can add almost anything to this low FODMAP pasta dish based on your tastes. I have added a variety of spices and foods, including Chives, Green Onions (green part only), Parsley, Oregano, Cayenne Pepper, Olives, Diced Jalapenos, Bacon, Ground Beef or Turkey and Crushed Red Pepper.

There’s something about ranch dressing that makes you feel like a kid again. Sure, it was a great way for our parents to get us to eat our vegetables, but there’s something so simply delicious about it. The creamy texture is a great addition to any food, especially those that weren’t our favorites.

Every now and then, I crave that nostagic flavor like most people. However, the low FODMAP diet restricts all store bought salad dressings. Yes… all. Seriously, I have personally checked every salad dressing label and every one contain at least one forbidden FODMAP ingredient. Enter this delightful low FODMAP ranch dressing recipe. It will make you think you’re a kid again.

In my neighborhood, there’s been an explosion of BBQ places that have popped up recently. As you walk by, the smell is just incredible! I am not sure if this is a nationwide trend or something that’s only happening in Chicago, but it got my taste buds excited about that unique BBQ flavor.

Unfortunately, those on the low FODMAP diet can’t rely on bottled BBQ sauces due to the spices and high fructose corn syrup in most. However, homemade low FODMAP BBQ sauce is extremely easy to make… and extremely delicious, too.

Prior to going on the low FODMAP diet, I frequently enjoyed Trader Joe’s Reduced Guilt Spinach & Kale Yogurt Dip. It was the perfect item to take with a veggie tray and some tortilla chips, and most people didn’t even realize it was a “better for you” option than normal spinach dip. However, there are many offenders within the ingredients that makes it an unsafe option on the low FODMAP diet, including milk, onions and garlic. I made a few changes to not only eliminate high FODMAP ingredients, but tailored it to my taste preferences.

The low FODMAP diet requires a lot of planning and preparation for every meal. These low FODMAP brownies are a game changer. Three simple ingredients and a five minute prep time. Thank you, Betty Crocker!

I always have a few boxes of Betty Crocker Gluten Free Brownie Mix on hand for numerous occasions, including taking to parties or hosting guests. Not to mention quenching my sweet-tooth here and there. You can dress them up or dress them down. And adding an extra egg will give them a cake-like texture. This little box is honestly one of the most versatile items in my pantry!

As a bonus, I never tell anyone that they’re gluten free (unless asked) and no one can even tell. I feel like that’s a baseline for great tasting food… people who are lucky enough to eat anything shouldn’t be able to tell that it’s fitting within numerous dietary restrictions.

I’m guilty. I’m an adult and I like ketchup. I’m not sure when ketchup for adults became uncool, but I must have missed the memo. Sure, I have grown out of eating it on everything from spaghetti to sirloin, but there’s nothing like a burger and fries with ketchup.

For those on the low FODMAP diet, ketchup is one of those foods that is out due to the high fructose corn syrup. Even natural ketchup is usually out due to the addition of onion and/or garlic. I thought I would have to go without ketchup until I began experimenting and came up with this delicious low FODMAP ketchup recipe. French fries, beware.

Post navigation

Follow Blog via Email

Follow Me on Twitter

Follow me on Pinterest

About Heather

I am a very happy and social girl. I have a passion for new adventures, traveling, food and wine. Unfortunately, my Irritable Bowel Syndrome (IBS) has impacted all these things and has challenged me to continue to be the joyful, outgoing person that I am. I have found relief in the low FODMAP diet and while the restrictions are difficult at times, my adventurous spirit has been restored.Learn more about me.